Page 48 - FoodFocusThailand No.194 May 2022

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Mediterranean Diet

for Healthy and Long Life

Rich in flavorful ingredients like fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is
equal parts delicious and nutritious. It may help support brain function, promote heart health, regulate blood sugar
levels, and more. Although there are no concrete rules for how to follow the Mediterranean diet, there are many
general guidelines you can follow to incorporate the principles of the diet into your daily routine.

What is the Mediterranean diet? • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates
The Mediterranean diet is based on the traditional foods that people used to fruit, figs, melons, and peaches
eat in countries bordering the Mediterranean Sea, including France, Spain, • Nuts, seeds, and nut butter: almonds, walnuts, macadamia nuts,
Greece, and Italy. Researchers noted that these people were exceptionally hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter,
healthy and had a low risk of many chronic conditions. It typically encourages and peanut butter
fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy • Legumes: beans, peas, lentils, pulses, peanuts, and chickpeas
fats. Processed foods, added sugar, and refined grains should be restricted. • Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole
Numerous studies have now shown that the Mediterranean diet can wheat bread, and pasta
promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp,
and premature death. For this reason, the Mediterranean diet is often oysters, clams, crab, and mussels
recommended for those looking to improve their health and protect against • Poultry: chicken, duck, and turkey
chronic disease. • Eggs: chicken, quail, and duck eggs
Potential benefits of the Mediterranean Diet • Dairy: cheese, yogurt, and milk
• Promotes heart health The Mediterranean diet has been studied • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg,
extensively for its ability to promote heart health. In fact, research shows that cinnamon, and pepper
the Mediterranean diet may even be linked to a lower risk of heart disease • Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
and stroke. One study compared the effects of the Mediterranean diet and Foods to limit, you should limit these processed foods and ingredients
a low-fat diet and reported that the Mediterranean diet was more effective at when following the Mediterranean diet:
slowing the progression of plaque buildup in the arteries, which is a major • Added sugar: added sugar is found in many foods but especially
risk factor for heart disease. Other research shows that the Mediterranean high in soda, candies, ice cream, table sugar, syrup, and baked goods
diet could also help lower levels of diastolic and systolic blood pressure to • Refined grains: white bread, pasta, tortillas, chips, and crackers
support heart health. • Trans fats: found in margarine, fried foods, and other processed
• Supports healthy blood sugar levels The Mediterranean diet foods
encourages a variety of nutrient-dense foods, including fruits, vegetables, • Refined oils: soybean oil, canola oil, cottonseed oil, and grapeseed
nuts, seeds, whole grains, and heart-healthy fats. As such, following this oil
eating pattern may help stabilize blood sugar levels and protect against • Processed meat: processed sausages, hot dogs, deli meats, and
type 2 diabetes. Interestingly, multiple studies have found that the beef jerky
Mediterranean diet can reduce fasting blood sugar levels and improve levels • Highly processed foods: fast food, convenience meals, microwave
of hemoglobin A1C, a marker used to measure long-term blood sugar control. popcorn, and granola bars
The Mediterranean diet has also been shown to decrease insulin resistance,
which impairs the body's ability to use insulin to regulate blood sugar levels Possible Health Concerns of the Mediterranean Diet
effectively. • You may gain weight from eating fats in olive oil and nuts.
• Protects brain function Several studies show that the Mediterranean • You may have lower levels of iron. If you choose to follow the
diet could be beneficial for brain health and may even protect against cognitive Mediterranean diet, be sure to eat some foods rich in iron or in
decline as you get older. For example, one study including 512 people found vitamin C, which helps your body absorb iron.
that greater adherence to the Mediterranean diet was associated with • Wine is a common part of a Mediterranean eating style, but some
improved memory and reductions in several risk factors for Alzheimer's people should not drink alcohol. Avoid wine if you are prone to alcohol
disease. Other research has found that the Mediterranean diet may be tied abuse, pregnant, at risk for breast cancer, or have other conditions that
to a lower risk of dementia, cognitive impairment, and Alzheimer's disease. alcohol could make worse.
What's more, one extensive review also showed that following the Though there's not one defined Mediterranean diet, this diet is
Mediterranean diet was linked to improvements in cognitive function, memory, generally rich in healthy plant foods and relatively lower in animal foods,
attention, and processing speed in healthy older adults. focusing on fish and seafood. It has been associated with numerous
health benefits and may help stabilize blood sugar levels, promote heart
Foods to eat for the Mediterranean diet Exactly which foods health, enhance brain function, and more. In addition to the consumer's
belong to the Mediterranean diet is controversial, partly because there's point of view for entrepreneurs, they can choose to produce food products
variation between countries. The diet examined by most studies is high in that fit the Mediterranean style of consumption and improve the
healthy plant foods and relatively low in animal products and meat. However, original products to meet the needs of consumers who love health in
eating fish and seafood is recommended at least twice a week. The themselves.
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Mediterranean lifestyle also involves regular physical activity, sharing meals
with other people, and minimizing stress levels.
Ideally, it would be best if you based your diet on these healthy
Mediterranean foods:
• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, More Information Service Info C006
carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips
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